Gymnastic Strength
Warm up
Single unders 3 mins
Tabata 1
20 secs on : 10 secs off x 8 sets
8-12 Alt. Lunges
Tabata 1
20 secs on : 10 secs off x 8 sets
6-9 Sit up
Supersets 2
4 sets of
8 DB Strict Press
8 Front Squat
8 GHD Back extension
METCON
Warm up
400 m run
Then 2 rounds of
10 PVC dislocation
6 EB Muscle Snatch
6 EB Snatch Balance
6 EB Snatch Grip press
6 Burpees
Snatch Complex
5 sets of
1 Power Snatch + 1 Hang Squat Snatch + 1 OH Squat
*start from your 70% of your RM, build to heavy every set
Conditioning
For time : [Adv | Int | Basic]
4 Rounds
400 m run
4 Squat Snatch [60/35 kg | 40/25 kg | 30/15 kg]
Time cap 15 mins